The kettlebell is a great tool for improving total-body strength, stamina and mobility. However, some gym novices may find kettlebells intimidating. Fortunately, you don’t need to master advanced moves like the Turkish get up to reap the benefits of kettlebell training.
As a personal trainer with over a decade of experience, I’ve used kettlebells often though I’m far from an expert. To revisit the basics, I decided to dust off one of my favorite ‘bells with fitness influencer Chris Hover’s beginner kettlebell routine.
How to do Chris Hover’s beginner kettlebell workout
For this workout, you’ll need a moderately heavy kettlebell, a mat and a treadmill or space to run 200 meters. Perform each of the six exercises for the specified repetitions or distance, resting for 15 to 30 seconds between each. Rest for 90 to 120 seconds at the end of the circuit and repeat four or five times.
- Overhead carry x50 feet per side
- Boxer squats x12 repetitions
- Around the core x12 repetitions
- Single-arm row and deadlift x12 repetitions
- Single-arm clean and press x12 repetitions
- 200 meter run
Hover doesn’t clarify the repetitions on each side so I recommend performing 12 repetitions in total (6 on each side) on your first attempt.
What I found while doing this kettlebell workout
It’s not for beginners
The beginner label is somewhat misleading—this is not a workout for complete novices. It targets most of your major muscle groups with intermediate-level compound exercises, so you’ll need to know how to squat and deadlift properly and have some decent core strength and cardiovascular endurance. Since Hover doesn’t offer modifications or verbal cues, you’ll also need to be relatively injury-free and confident in your form if you need to modify a movement.
I’ve been working out for almost two decades and I found this workout quite challenging. But if you’re experienced and looking for a way to upgrade your kettlebell repertoire, this could provide some inspiration.
I had to switch to a lighter weight
Luckily I had a few different weight options to hand as by the fourth round, I needed to swap my 20 pound kettlebell for a 15 pound kettlebell. Keep this in mind when trying these moves—you may want to have both a moderately-heavy and a lighter kettlebell handy.
My back was sore the next day
My lower back can get cranky doing some exercises, especially ones that involve twisting. The next day after this kettlebell routine, my lower back was sore and I had to take it easy that day. Luckily, the soreness subsided within 24 hours. The around-the-core exercise overexerted me so if you have any lower-back issues, perform with caution. Consider reducing your range of motion, choosing a lighter kettlebell or substituting with something else.
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